Comparing Nutrients in 7 ounces Wild Rice VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Wild Rice	Brazilnuts	Recommended Dietary Allowance
Energy	24.4% 708kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	100% 32g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	6.38% 4.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 1.33g	% 4.62g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	39% 15g	38g per day for Men 19-50 years
Protein	52% 29.2g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.5% 13.4mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47% 189μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.63mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Brazilnuts	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	384% 3.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	48.6% 3.9mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	123% 859mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Wild Rice VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Wild Rice versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Wild Rice vs Brazilnuts:

• 7 ounces of Wild Rice have 7.5 times more Vitamin B2, 22.8 times more Vitamin B3, 5.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 4.3 times more Vitamin B9 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.4 times more Vitamin B1 and 6.9 times more Vitamin E than Raw Wild Rice.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Wild Rice as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Wild Rice vs Brazilnuts:

• 7 ounces of Wild Rice have 1.5 times more Zinc than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.6 times more Calcium, 3.3 times more Copper, 2.1 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and 684.6 times more Selenium than Raw Wild Rice.
• Both Wild Rice and Brazilnuts contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wild Rice have 8.3 times more Omega 3 and 6.4 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.8 times more Energy, 62.1 times more Fat, 103.4 times more Saturated Fat and 64.6 times more Omega 6 than Raw Wild Rice.
• Both Wild Rice and Brazilnuts offer comparable quantities of Sugars, Fiber and Protein per seven ounces.